Sara Webb – Meditation is Medicine

Engage your listening senses with this conversation I had the pleasure of having with Sara Webb. Sara Webb is an author, inspirational speaker, and meditation healer empowering seekers to go from stress to success. Her life mission is to inspire people to access the power within themselves by teaching pocket-sized meditation techniques to improve daily happiness so people can bring the best versions of themselves to their own lives.

Visit Sara’s website at
Check out Sara’s new book here: Amazon – Balboa Press – Barnes & Noble

Listen to the full conversation for free here.

During this conversation we discussed:

  • the importance of daily meditation
  • her passion for public speaking in the corporate environment
  • how to build trust after being harmed
  • how Sara has been able to recover from little “t” and BIG “T” trauma in her life
  • the role recovery has played in her healing journey
  • her books and her writing process
  • the importance of yoga practice in her life

And so MUCH more!

Remember to visit Sara’s website at
Also don’t forget to check out Sara’s new book here: Amazon – Balboa Press – Barnes & Noble

Below is an excerpt form the conversation I had with Sara.

Todd McLaughlin

What is an example of a public speaking event that you’ve done recently.

Sara Webb

I’ve done all manner of things. I do a lot of corporate events, working directly with business owners and managers in order to help their staff deal with stress. I mean, a lot of times, we don’t realize the great power that we have with our breath. 

If we can realize that when we’re in that fight or flight mode, that we’re not breathing properly, we’re not breathing from the belly. That’s a physiological, ancient physiology that we have carried over from when we were hunters and gatherers. You know, this autonomic nervous system that we have breeds for us, and beats our hearts and controls our sweat glands and salivary glands and blinking. But when the sympathetic nervous system is activated, that’s what we typically call the “fight or flight.” We begin chest breathing from the upper part of our chest, which is really great if we need to actually fight or flee. 

But when it’s traffic and deadlines, and our bosses and our spouses and our kids, it can really build up and flood our blood with cortisol. We’ve heard some about that, and people are now pushing pills to get rid of cortisol when really, if we could just get in touch with what’s going on in our bodies, and learn how to belly breathe we can fix this problem. This is such an easy, portable, free way to tap into what’s going on in our bodies. And then people can learn how to process stress and actually ground themselves in where they are, especially in the workplace. 

We have to work around people who maybe aren’t our favorite people. And so I do a lot of corporate trainings during the week. My wife is a dentist and so I got started doing that at her corporate gatherings. I do conferences and private conferences. I’ve done sweet 16 parties. I mean, I’ve spoken at sober retreats, you name it, I’ve done it. And I really just enjoy interacting with people in that way. Where they always come away and they say, wow, I really think I learned something new. I think that there’s a couple of simple facts that most people don’t understand about meditation. 

Because as I mentioned, that’s my real passion. I kind of trick people into learning about meditation by talking about stress, because meditation is that wonderful way for us to get rid of our stress. And I am just such a seeker, I wanted to know, why is it that meditation works. And I’ll give you a couple of facts….. all around us at every single moment, it doesn’t matter if we’re on top of the hill, or in a busy street the scientists have calculated that we have access to about several billions of bits of data. And the human brain is pretty amazing and can process around 11 million bits per second. But we’re only conscious of between 40 and 50 of the 11 million bits per second that our brains and our bodies have access to. So I did the math there, that means we’re conscious of .04% of everything that’s actually being processed by our brains and our bodies. And 99.96% of everything that’s available to us is being processed by our subconscious. 

Now we have five senses. And we have 11 million sensory receptors, the 10 million or so of the sensory receptors are dedicated to one sense, our eye site. So if you want to access to 99.96% of information that’s already inside of you shut off access to 10 million of the 11 million sensory receptors, ie. close your eyes and go inside. That’s where the magic is, that’s where the subconscious can begin to bubble up. 

Because we’re literally getting into the brainwaves where our subconscious lives, if we only stay in beta and beta is stressed, then we’re not going to ever be able to have access to that. The only time during waking hours when we drop into that subconscious state, which is the theta wave in between alpha and delta, which is where most meditation is. Deep sleep is theta. 

When some people are stressed, they like to drive, or they like to go and work on something that is repetitive. That’s because when we drop into repetitive things our subconscious is in control because you don’t have to think about it anymore. That allows the subconscious to bubble up, but our eyes are still open. And so think about how much more powerful it is to actually close the eyes, and then go inside.

Todd McLaughlin

Yeah, good point. That’s interesting. Can you give me an example or an idea of when you decided or felt that you wanted to heal the trauma that you had experienced? Was there some sort of catalyst that I mean, I’m guessing that there probably was something inside that said, “Okay, I realized something has happened. But I’d prefer just not to look at it.” What was the catalyst that helped you to turn that corner and feel like you wanted to be brave and process and heal and go through the therapy to come out the other side?

Sara Webb

Great question. I mean, I’ve always known about what happened. It’s just that I repressed it, I told my sister I did not go to the police, I barely told anyone much less dealt with it myself. When I began to get sober, which started in the end of 2018, I didn’t actually succeed with continuous sobriety until the end of 2019. So it took me a little over a year, almost a year and a half to actually be sober, and then an event would happen and we have this in the general collective that like, alcohol can be used to de-stress, which is an absolute lie. It actually causes stress in the body. So it took me a little while, but once I started playing with sobriety and had bouts of sobriety, I realized most poignantly that I needed alcohol in order to be intimate with my now ex husband. And I knew what even though I was gay, through college and a little bit after college, I called myself bisexual, and I only dated women, but I repressed that because I wanted to have a baby and I knew that my very strict Southern Baptist parents would not accept me for who I am. And to this day, they do not accept me for who I am. So in answer to your question, yeah, when when we get sober a lot of people deal with anger that is kind of unexplained. They’re just not really sure why, but it’s because we have been repressing by drinking. And then we have no outlet to numb with. I didn’t have that initially. 

But what I did have was when I got re-married, and we started blending households, because I have a biological child, she has two you know, that’s, that’s no joke. And I started noticing that my go to response was anger, which, and I put out a reel on this recently, you know, usually anger is, is not actually a primary emotion, it’s a secondary emotion. And it indicates that there’s hurt underneath either sadness or fear usually. 

So I started seeing a transpersonal interpersonal hypnotherapist in order to deal with the anger. And that’s when memory surfaced. And I was able to deal with them in a really beautiful way. It wasn’t immediate, and it certainly wasn’t easy. But healing requires injury and healing hurt. The result is always worth it.

Todd McLaughlin

Wow. Well, I appreciate you being so honest and sharing your story. That’s incredible. I think it’s empowering, because I know that there’s obviously a lot of us who probably have experienced trauma. Well, I guess, like you said, there’s the “big T” and the “little t.” So would you say that everybody has had some sort of “little t” trauma? Like, for example, someone made fun of us on the playground? A million or two different things that have happened could have happened. How many of us have experienced the “big T” trauma? What do you think the percentages are? I mean, like half the world, a third of the world, one in 100? Because I just wonder that sometimes it seems like I don’t know that anybody could get through life without having some type of “big T” experience. But maybe that’s because if I do have experience, then I think well, maybe probably everyone has. Perhaps it’s a smaller minority a smaller group of people that have. Do you have any insights into that?

Sara Webb

I wish I had the statistics! I’m definitely going to look it up. But even if we just look at, like, reports of sexual trauma with women, it’s one in three. And I didn’t report and I know a lot of other people who didn’t. So if you just look at that, it’s a high percentage. And and let’s not diminish that “little T” trauma. 

Because it’s all relative, and vibrationally, if we just look at it. So everything that happens in our lives before the development of the prefrontal cortex would start around the age of 10. So everything from pretty much ages, like four to eight is when our brains are in that meditative state, we haven’t gone up into beta. Around the age of 10, is when we really fully start to inhabit beta. 

Everything before that our brains take in as beliefs, basic beliefs about how the world is so for somebody like me, I saw people drinking, I grew up outside of New Orleans. I mean, drinking is just what people do. And I’m sure that’s for a lot of the world, you know, it’s just it’s very common. And so one of the beliefs that I had is that alcohol is safe. And if you have a “little T” trauma, “big T” trauma, some uncle that habitually made fun of you, a person on the playground who did something that could be seen as traumatic when it’s done, even once or twice, we can carry that vibration that belief with us into our adulthood and continue to attract those things into our lives. Because it’s something that we need to heal.

So it doesn’t matter if it’s seemingly small, it might be perpetuating itself as to a lack of abundance in our lives or a thinking that no one likes us. Then that can continue to play out in the workplace. And, you know, social groups, it doesn’t matter where it is. Because we’re basically here to heal.

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Native Yoga Pose-A-Thon

Hi Everyone, this is Tamara. I am spearheading a yoga challenge to raise money for Cystic Fibrosis. Todd wants to paddle like a mad man across the Gulf Stream. I want to ease into a gentle yoga pose in a cozy studio and challenge myself by holding it as long as I can. Sound fun? Hears the challenge…. Will you pledge an amount of money per minute I can hold it? The longest that it was held last year was a little over 30 minutes by Travis Suit, the founder of Piper’s Angels Foundation. If you would like to join in this challenge as a participant you can do so by either joining us at Native on April 25th or you can participate virtually as we will broadcast it LIVE on FB the day of the event by signing up here:

Or click the link in the photo to support my pose endurance effort.

Thank you so much for your support. 100% of proceeds will benefit Cystic Fibrosis! Help #inspireeverybreath

What is No Shave November? The Goal

Day 1 – No Shave Yoga Event – #yogabeardsunite – What is No Shave November? The Goal

The goal of No Shave November & Movember is to grow awareness about men’s health and cancer by embracing our hair, which many cancer patients lose, and letting it grow wild and free. We encourage you to donate the money you typically spend on shaving and grooming to aid organizations that help educate about cancer prevention and provide assistance to those diagnosed with cancer. You can help save lives and aid those fighting the battle.

No Shave Yoga Event is a group of yoga teachers who have banded together to help spread the word, grow hairy, raise money and inspire health through the practice of yoga. Our fundraising team is called Yoga Beards Unite and we aim to raise at least $1500 by the end of November. Please help us achieve our goal by donating to our team page at When you post on social media please tag us to show your support and share our your story to help us in our endeavor. Together we can make a difference! @adampolhemusyoga @brianmilleryoga @davidmiliotis @gregnardi @juankgalan @nativeyoga @willduprey

Mysore, Kirtan and Friends

Today is one of those days that I can’t help but share my excitement about. I set the alarm for 4am and made my way from home to the shala for an early morning practice. Upon returning to Florida several weeks ago from the 3rd series training with Tim out in Encinitas I have been feeling so inspired. Tim and the attendant trainees infused me with a sense of total of verve that that has motivated me to experiment with parts of 3rd I had not yet before. There is something about the series that is so completely physically challenging and yet altogether invigorating. Also, It is really fun to experiment when I am on my own or just a few friends practicing nearby knowing that there is no judgement based on performance capabilities.   
I was winding things down with the shoulder stand sequence and while balled up in Pindasana (a shoulder stand with the legs in lotus folded down against the chest and the arms wrapped around so that we mimic the fetus in the head down position) our good friend and student Carole came in for a surprise visit. She hit a couple of the wrong switches and the whole room lit up with fluorescent lighting and we had a good laugh at the grand entry. Carole started practicing with us 9 years ago here and we would both get to the shala very early in the morning and practice together regularly since then. She has moved up the D.C. area and I have missed her energy so much. It is really great to develop a friendship through repeated years of practicing silently next to someone. You really get to know the person and you develop a bond that goes beyond words. It felt like my morning started off with the right combination of positive vibes to help me find that zest that comes with stoked practice.

I suppose some momentum was created and to top it off Greg Nardi came to practice Mysore this morning with us which was just such a nice treat. Greg is getting ready to offer some workshops this Friday and Saturday here at Native Yoga Center. When we scheduled this event Greg had the idea of combining forces and offering a Kirtan. We both agreed and then realized that some practice would be a good idea before hand. 🙂 One thing that really inspires the Mysore room is the combined enthusiasm of the practitioners that show up. The teacher just gives a little assistance but really the practice and the sweat that comes from the practice is the real “bread and butter” so to speak. I thoroughly love the Ashtanga routines and all the elements of the “limbs” that make it up.
Greg and I had a chance to iron out which songs to sing and and get some practice in before this weekend. Enclosed is a short video from our practice session today. If you are in the South Florida area we hope you can make it. Greg enjoys teaching a well rounded approach to Ashtanga Yoga and his insights will encourage you.

Friday, September 25th he is offering a workshops titled:
Forward bends, Hips, and Knees 5:30pm – 7:30pm Paschimattanasana, or west stretching pose, describes forward bending as a means of opening the subtle channels on the posterior surface of the body.  In this workshop, we will look at the three symmetrical forward bends, or paschimattanasana poses in the beginning of primary series to help us understand the fundamentals of hip and spinal flexion.  We will then build on this foundation to look at asymmetrical forward bends and what they teach us about proper use of the hips and knees so that we can safely move towards advanced forward bending asanas.

Kirtan and Mantra with Greg Nardi and Todd McLaughlin 7:30pm – 8:30pm

On Saturday, September 26th he will offer two workshops:

Backbends 12:00pm – 2:30pm Explore the fine art of backbending.  We will work through a progressively challenging series of backbends that will educate you about the finer points of spinal extension.  Learn how to distribute energy through the entire body during your backbends to avoid overloading the lower back. If you are challenged by the process of deepening your backbends, or are just beginning to explore advanced backbending, this workshop is not to be missed.

Yoga Beyond Asana 4:00pm – 6:30pm This workshop will explore concepts from the Upanishads that shape the eastern worldview.  This paradigm is the contextual framework out of which yoga is born.  As a modern yoga practitioner, you will be able to fit contemporary yoga practice into an ancient wisdom tradition.  We will explore yogic theories and concepts such as conditioned living, the causes of suffering, the means of liberation, and the purpose of life.  Come with an open mind, and you will leave inspired.

All details and registration are available at

A Day of Rest and Reflection

Today is Saturday and our day of rest from asana practice. One thing that I really love about the Ashtanga method is that it is recommended to take at least one day off per week and to not practice on the new or full moon. Sometimes people can get obsessed with the asana practice and perhaps if this rule was not in place some people would hammer out an intense practice every single day. Personally that would not be an issue for me. The fact that there is a prescribed 6 day a week practice schedule is something that takes a lot of time to really cultivate and maintain. I also think that no practice on moon days, the new and full moon, is the best invention since sliced bread. I adhere to the Saturday off idea mainly because that is what I learned from Guruji and Tim, but it is good to note that you can make that day any day you choose. Yet still the 6 days, “you do!”
When Tamara and I went to Mysore we asked the assistance of someone to help us find a room to rent while we were there. The gentle Indian man said “I can’t help you tomorrow because it is moon day, yet the following day I can.” In this case he was not an “asana” practitioner (I don’t think) but he took moon days off from work anyhow. This blew our mind. We had never come across this concept before. When we were practicing Bikram yoga never once was this notion mentioned, nor was there any talk of breathing either but that is an entirely different story. I have to admit that right away I thought that moon days were a brilliant concept regardless that it was a foreign idea. Now as a 6 day a week practitioner (as best I can as a family man), I think moon days are incredible. Now every two weeks, you get a day to rest your body as well as the Saturday. I think that the element of the fixed day off one day per week, combined with the extra two moon days off on alternating intervals, creates a variation of change within a consistent structure. 
If you don’t adhere to this rule you probably are thinking, “Todd is getting a little out there.” I promise though that if you try this it will seem like the most remarkable concept ever created. That is little background story of why then, today we took the morning off to rest. We had Teacher Training session today from 1 PM to 6 PM yet Tim still honored this tradition by giving us a five hour tour of the third chapter of the Yoga Sutras of Patanjali. It was remarkable as those of you who have met Tim can imagine. In his First and Second Series Teacher Trainings he covers the first and second chapters of the Yoga Sutras. So this was the first time I have had the privilege of having him go sutra by sutra and take the time to allow us to share our thoughts about what they could potentially mean. Reading the Yoga Sutras can be a lifetime of study because they are challenging to decipher. The Sanskrit language allows multiple translations for every word so that over the years many translators have given different meanings for each sutra. There is usually a fairly common thread amongst most meanings, non the less, they can be quite confusing to contemplate at first glance. That is what it is so interesting to have someone who has been contemplating this over for some thirty years to give their take on their meaning. Since meeting Tim and having been inspired to try this myself. I have enjoyed this process even though sometimes it just seems so perplexing. The cool thing is that the theory informs the practice and the practice informs the theory. How I viewed the Yoga Sutras and their interpretations has changed radically over the years. As I learn a new concept from them I try to apply it to my yoga and meditation practice. As my yoga and meditation practice evolves my understanding of the meaning behind the words also transforms. 
We covered a lot today yet there was one that I particularly enjoyed. Sutra III.27 states Bhuvana jnanam surye samyamat. It can be translated as: By samyama on the Sun comes knowledge of the entire universe. The word samyama means the “catch-all” process of concentration, meditation and absorption (dharana, dhyana and samadhi). Tim stated, “The sun is the eye of the world. If we become one with the eye of the world we can see all things.” I really liked this view point. The concept of the sun being the eye of the world reminds me of the idea that stars are just the holes to heaven (Jack Johnson fans will catch that one). To keep this practical I feel this sutra is beneficial because it encourages us to open our minds to greater possibility. There is the potential that we can learn from the Yoga Sutras and experience for ourselves the liberation that the great sages have been trying to verbalize and describe for eons.